Do you feel grouchier or miserable in January? Well the good news is that you’re not alone!
I always wonder if it could be the foods that we’ve been eating over Christmas…
In 2018 the link between food and mood was published in the Journal of World Psychiatry and the Antidepressant Food Scale was devised. As you can see from the chart below, the top antidepressant foods don’t include many of the Christmas treats! It’s diets higher in whole foods such as vegetables, fruits, wholegrain cereals, beans and legumes, nuts and seeds, fish and olive oil that are consistently associated with a reduced risk of depression.
Whereas, diets higher in sugars/sweeteners, processed foods and refined carbohydrates are consistently linked to a higher risk of depression.
We also need to be careful of the January low fat diet trend particularly if you are feeling melancholy. You’ve probably heard that Omega 3 fat is essential for us to eat because our bodies can’t make it. People with depressive symptoms have been shown to have low levels and so an Omega 3 supplement (containing EPA & DHA) is recommended even alongside antidepressants. For omega 3 feel-good foods stock up on oily fish (salmon, mackerel, trout, fresh tuna, sardines), nuts and seeds, flaxseed (ground), olive oil, and avocados.
I hope this is helpful because my goal is to help you feel vibrant and happy, so eat well, sleep well and if you want my regular FREE tips click here and I’ll be delighted to support you.
Antidepressant Food Scale (AFS)